Your heart rate depends on whether you are at rest or exercising, as well as your age and fitness level.

Resting Heart Rate

• A normal resting heart rate for most adults ranges from 60 to 100 beats per minute (bpm)

• A lower resting heart rate generally indicates more efficient heart function and better cardiovascular fitness. For example, well-trained athletes may have resting heart rates as low as 40 bpm

• Resting heart rate can vary due to factors like stress, anxiety, hormones, medication, and physical activity

Target Heart Rate During Exercise

• Your maximum heart rate is roughly calculated as 220 minus your age. For example, for a 35-year-old, the max heart rate is about 185 bpm

• The target heart rate zone for moderate-intensity exercise is about 50-70% of your maximum heart rate , and for vigorous activity, it is about 70-85%

• Example target zones by age:

Age| Target Heart Rate Zone (50-85%) bpm| Max Heart Rate bpm
---|---|---
20| 100-170| 200
35| 93-157| 185
50| 85-145| 170
65| 78-132| 155

When to Consult a Doctor

• If your resting heart rate is consistently above 100 bpm (tachycardia) or below 60 bpm (bradycardia) without being an athlete, especially if accompanied by symptoms like dizziness or shortness of breath, see a healthcare provider

In summary, a normal resting heart rate is 60-100 bpm, with lower rates indicating better fitness. During exercise, aim for 50-85% of your max heart rate based on your age to optimize benefits